It’s the New Year, and with it often comes a feeling of renewal and resolve to make healthier changes in our lives. Families are often looking for advice about how to create healthier habits for their kids and themselves. One easy way that can have a big impact is to use the 3-2-1-0 Blast Off model. It’s user-friendly for everyone to remember, and many families have seen really positive results.

3 – EAT 3 MEALS A DAY
Do not skip meals, especially breakfast. Skipping meals can make you tired and have trouble concentrating. It also slows down how you burn energy and leads to weight gain. In fact, kids and teens that eat breakfast daily have healthier weights.

2- LIMIT SCREEN TIME TO 2 HOURS A DAY – OR LESS
You burn almost no energy when you sit in front of a screen! Too much screen time can cause weight gain, lower grades, poor sleep and weak muscles and bones. Screen time includes: TV, computer (not including homework), video games, smart phone and tablet.

1- GET AT LEAST 1 HOUR OF PHYSICAL ACTIVITY EVERY DAY
Physical activity means moving your body in a way that makes your heart beat faster and uses your muscles. Regular physical activity will help you have more energy, maintain a healthy weight, sleep better and focus better in school or at work.

0 – HAVE 0 SWEETENED DRINKS
Sugary drinks include: soda, juice, lemonade, chocolate milk and sports drinks. Avoiding sugary drinks is one of the best things you can do to keep your weight healthy and lower your risk for type 2 diabetes. It’s also way better for your teeth! Just one of these drinks often has more sugar than you should get in an entire day.

Chances are that you already are taking some of these steps in your daily life. Set realistic goals to move you further along the path as a family. You’ll find that all of these seemingly small actions can make a big impact that adds up to a healthier family.

Mission: Healthy Kids is a partnership of Kohl’s Cares® and Children’s Hospital of Wisconsin that raises awareness about the impact of nutrition and physical activity on kids’ physical development, ability to learn and emotional well-being. You can find resources to help kids eat right and stay fit. For more information, visit missionhealthykids.org.